SPIKEY BALL EXERCISES TO REDUCE MUSCLE TENSION

Using a spikey ball on a regular basis is a great way to maintain flexibility, ease muscle tension and optimise performance. Spikey balls are particularly effective at releasing tightness due to myofascial trigger points. These are the tight bands and contractions that form in response to poor posture and over-use.

WHY USE A SPIKEY BALL?

There are some parts of the body that you can’t quite get to with a foam roller or traditional massage techniques and this is where the spikey ball comes in handy. Spikey balls are firmer and larger than a tennis ball and not quite as unforgiving as a golf ball or lacrosse ball, making them to perfect tool for releasing those hard to get to muscles. Using the spiky against a firm surface, you can regulate the amount of pressure by adjusting the position of your body.

PHYSIOLOGICAL BENEFIT OF USING A SPIKEY BALL:

Stimulates local vasodilatation to increase blood flow and promote the healing process

Stimulates the mechanoreceptors to promote the pain gate theory

Acts as an adjunct for acupressure point release and myo-fascial release

Promotes endorphin release

AREAS TO USE A SPIKEY BALL:

Hamstring group

Stimulate the proprioceptors in the hamstrings by sitting on a hard bench/elevated. Start with the ball closets to your buttock(origin) then slowly work down the hamstring behind the knee. Perform 10-12 reps by raising your leg as seen in the picture below. A minute or two on each leg every day will work wonders.

Rotator cuff

Most us of become a little rounded in the shoulders over time using computers and sitting a lot of the day. This causes shortening in the deep rotator cuff muscle group. Try using the ball under your armpit/lat area, rolling side to side to up and down. This can be very tender and sore, recommend easing into this one. Perform 1-2 mins each side daily for maximum results.

Other Regions:

The spikey ball can be used on all the areas of the body, especially the front and back on the neck region, the forearm and much more (See below). With the main focus to always work on the tender point and slowly roll until the tension and pain diminishes. S

MORE TIPS:

Keep breathing as you perform these exercises

Consult with your osteopath to see if these exercises are appropriate for you

Do not use the spiky ball if you have a new injury or in the presence of inflammation

Avoid bony areas

If you feel any ongoing pain or pins and needles please consult with your Osteopath.